Mediterranean Wheat Berry Salad

Mediterranean Wheat Berry Salad Bowl with pita chips and hummus

John and I eat Mediterranean food at least once a week, often in the form of a hummus snack plate for lunch. It’s very simple, healthy and satisfying, and it’s something we always agree on.

Aside from preparing hummus and falafel, my Mediterranean/Greek food skills are lacking. It’s time for that to change.

Measuring cup filled with whole grain fruit for vegan Wheat Berry Salad

A few years ago when we were still living in Portland, I accompanied a friend to the farmer’s market where I experienced my life-changing Greek wheat berry salad.

Well, that’s dramatic.

But I remember it was one of the first foods to prove to me that you really don’t need meat or peanut butter to keep you full. The idea of ​​remaking salads at home stuck with me, and I’m so glad it finally came up.

Aluminum-lined baking sheet with freshly roasted scallions and onions

You’ll love this simple salad. It’s warm, adaptable all year round, and only requires 10 ingredients including simple greek clothes.

It all starts with whole grain berries – whole grains that taste like nuts with minimal chewing and are loaded with fiber, vitamins, and minerals.

Wheat berries in a sieve to make Mediterranean Wheat Berry Salad

Next comes the roasted onions and scallions, baby tomatoes, kalamata olives and a savory 5-ingredient Greek sauce.

Salad dressing glass jar to serve with Mediterranean Wheat Berry Salad bowl
A bowl of Mediterranean Wheat Berry Salad for a satisfying vegan lunch

It all comes together to create a truly hearty and flavorful Greek salad perfect for lunch, dinner or a snack. Wheat berries provide chewing and warmth, roasted vegetables warm and add a comforting touch, and olives and tomatoes keep them light and fresh.

Mediterranean Wheat Berry Salad Bowl with pita chips and hummus

Serve this salad as is or with your favorite additions. I enjoyed mine with garlic hummus and pita chips. You can also add some fresh vegetables for more nutrition.

Read Also:   Cold cheesecake Recipe

Takes me back to the farmers market where I sipped my first Mediterranean wheat berry salad from a paper cup in the summer sun. Beautiful memories. I hope you make this salad and enjoy it as much as I do. Cheers!

Top down shot of Mediterranean Wheat Berry Salad Bowl made with grilled vegetables

Mediterranean Wheat Berry Salad

10-ingredient Mediterranean salad with whole wheat berries, tomatoes, and roasted leeks and onions. Dressed in a simple homemade Greek dressing. Healthy, light and very filling. Keep it gluten-free by substituting quinoa or other gluten-free choice grains.

Preparation time 15 minute
Cooking time 35 minute
Total Time 50 minute
Portion 4
Course Main Course, Side, Snack
Cook Mediterranean Inspired, Vegan
Freezer Friendly No
Is it fixed? 3-4 Days

instructions

  • Preheat oven to 400 degrees F (204 C).
  • Bring 3 cups of water to a boil in a small saucepan. Then add the salt and oats and reduce the heat to a simmer. Cover and continue cooking for 25-30 minutes or until tender. They should be chewy but not tough.
  • Drain and add to a large serving bowl. Add 2 tsp olive oil and a pinch of salt to taste (amount according to original recipe // adjust if changing batch size).
  • Prepare the scallions and onions, then place them on a baking sheet lined with foil or parchment and toss with 1 tbsp olive oil and a pinch of salt and pepper each (amount according to original recipe // adjust if changing batch size). Bake for 23-28 minutes or until tender and golden brown. Stir until half cooked so that it cooks evenly. Set aside.
  • Meanwhile, prepare the sauce by combining all the ingredients except the olive oil in a small bowl. Drizzle in the olive oil as you whisk to emulsify. If not, add all ingredients to a jar and shake vigorously to combine. Taste and adjust seasonings as needed.
  • Add the tomatoes, olives, roasted scallions and onions to the oat berries and toss with just enough sauce to coat. You will probably have leftover sauce.
  • Serves 4 generously (as the original recipe wrote). Cover and refrigerate to store for up to a few days. The longer it is marinated and salted, the stronger the taste.
  • Additional garnishes may include hummus, pine nuts, parsley, and pita chips.

Nutrition (1 of 4 portion)

Portion: 1 g Calories: 251 Carbohydrate: 22 g proteins: 3.4 g Fat: 17 g Saturated fat: 2.5 g Trans fat: g Cholesterol: mg Sodium: 173 mg Fiber: 2.2 g Sugar: 4 g
Read Also:   Broccoli in a pan Step by Step